{"id":1704,"date":"2025-09-24T13:19:13","date_gmt":"2025-09-24T13:19:13","guid":{"rendered":"https:\/\/www.primemale.com\/articles\/?p=1704"},"modified":"2025-09-24T13:19:13","modified_gmt":"2025-09-24T13:19:13","slug":"five-ways-to-improve-your-sleep-ask-a-pt","status":"publish","type":"post","link":"https:\/\/www.primemale.com\/articles\/five-ways-to-improve-your-sleep-ask-a-pt\/","title":{"rendered":"Five Ways to Improve Your Sleep: Ask a PT"},"content":{"rendered":"<p data-start=\"219\" data-end=\"486\">In last week\u2019s email, we looked at the most<a href=\"https:\/\/www.primemale.com\/articles\/common-dieting-mistakes-ask-a-pt\/\"> common dieting mistakes<\/a>. This week, we\u2019re turning to a topic that can transform your health and energy: sleep. Here are five ways to improve your sleep that will help you feel more rested and perform better in daily life.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.primemale.com\/articles\/five-ways-to-improve-your-sleep-ask-a-pt\/#Five_Ways_to_Improve_Your_Sleep\" title=\"Five Ways to Improve Your Sleep?\">Five Ways to Improve Your Sleep?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.primemale.com\/articles\/five-ways-to-improve-your-sleep-ask-a-pt\/#Tip_1_Give_Yourself_a_Bedtime\" title=\"Tip #1: Give Yourself a Bedtime\">Tip #1: Give Yourself a Bedtime<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.primemale.com\/articles\/five-ways-to-improve-your-sleep-ask-a-pt\/#Tip_2_Be_Consistent\" title=\"Tip #2: Be Consistent\">Tip #2: Be Consistent<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.primemale.com\/articles\/five-ways-to-improve-your-sleep-ask-a-pt\/#Tip_3_Avoid_Caffeine_After_5pm\" title=\"Tip #3: Avoid Caffeine After 5pm\">Tip #3: Avoid Caffeine After 5pm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.primemale.com\/articles\/five-ways-to-improve-your-sleep-ask-a-pt\/#Prime_Male_Ashwagandha\" title=\"Prime Male Ashwagandha\">Prime Male Ashwagandha<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.primemale.com\/articles\/five-ways-to-improve-your-sleep-ask-a-pt\/#Tip_4_Supplement_Wisely\" title=\"Tip #4: Supplement Wisely\">Tip #4: Supplement Wisely<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.primemale.com\/articles\/five-ways-to-improve-your-sleep-ask-a-pt\/#Tip_5_Have_a_Pre-Bed_Routine\" title=\"Tip #5: Have a Pre-Bed Routine\">Tip #5: Have a Pre-Bed Routine<\/a><\/li><\/ul><\/nav><\/div>\n<h3 data-start=\"488\" data-end=\"526\"><span class=\"ez-toc-section\" id=\"Five_Ways_to_Improve_Your_Sleep\"><\/span>Five Ways to Improve Your Sleep?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"527\" data-end=\"668\"><strong data-start=\"527\" data-end=\"540\">Question: I feel constantly tired during the day, and it\u2019s because my sleep is so bad. What do you recommend that I do to improve this?<\/strong><\/p>\n<p data-start=\"670\" data-end=\"1285\"><strong data-start=\"670\" data-end=\"681\">Answer:<\/strong> Of all the things you can do to improve your health, consistently good sleep is right up there with diet and exercise. Yet many people underestimate its importance. Thanks to hustle culture, people often take pride in how little sleep they get. They boast about waking early and staying up late. But while a small number of people can function well on little sleep, the vast majority of us need regular, high-quality rest. Unlike diet or exercise, you can\u2019t force yourself to sleep for eight hours. What you can do is give yourself the best chance of success. Here are five ways to improve your sleep.<\/p>\n<h3 data-start=\"1287\" data-end=\"1324\"><span class=\"ez-toc-section\" id=\"Tip_1_Give_Yourself_a_Bedtime\"><\/span>Tip #1: Give Yourself a Bedtime<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1325\" data-end=\"1757\">Research shows that people with structured sleep schedules often perform better in many areas of health. Whether that\u2019s correlation or causation is debated, but one thing is clear: a set bedtime helps you fall asleep faster and may improve quality. It also prevents you from staying up too late and cutting into your rest. Choose a realistic bedtime that allows 7\u20138 hours of sleep. Stick with it, and your body will quickly adapt.<\/p>\n<p style=\"text-align: center;\" data-start=\"1325\" data-end=\"1757\"><a href=\"https:\/\/www.primemale.com\/articles\/best-tips-to-improve-your-sleep\/\">Best Tips to Improve Your Sleep<\/a><\/p>\n<h3 data-start=\"1759\" data-end=\"1786\"><span class=\"ez-toc-section\" id=\"Tip_2_Be_Consistent\"><\/span>Tip #2: Be Consistent<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1787\" data-end=\"2054\">Consistency is key. Go to bed at the same time, wake up at the same time, and follow your routine daily. Avoid caffeine before bed. Take your supplements. Stick to the plan. If this feels overwhelming, start smaller. Focus on one or two habits and build from there.<\/p>\n<h3 data-start=\"2056\" data-end=\"2094\"><span class=\"ez-toc-section\" id=\"Tip_3_Avoid_Caffeine_After_5pm\"><\/span>Tip #3: Avoid Caffeine After 5pm<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2095\" data-end=\"2680\">Caffeine lingers in your system far longer than most people realise. Even if you don\u2019t feel its effects, your body is still metabolising it hours later. That late-afternoon espresso could be why you\u2019re struggling to nod off. As a rule, avoid caffeine after 5pm. If you go to bed around 9pm or later, it should be mostly cleared from your system. Improving your overall sleep may also reduce your reliance on late-afternoon coffee. And don\u2019t forget about pre-workout supplements. Many contain high levels of stimulants, so if you train late in the day, opt for a non-stim pre-workout.<\/p>\n\r\n    <!-- ASHWAGANDHA CTA-->\r\n    <style media=\"screen\">\r\n     .reviews--advert--v2 {\r\n       margin-top: 1.5rem;\r\n       margin-bottom: 1.5rem;\r\n     }\r\n     .reviews--advert--v2 .ashwagandha-bottle {\r\n       max-width: 100%; \r\n       width: 100%;\r\n     }\r\n     @media screen and (min-width: 1024px) {\r\n       .reviews--advert--v2 .ashwagandha-bottle {\r\n         max-width: unset;\r\n         width: 130%;\r\n       }\r\n     }\r\n    <\/style>\r\n    <div class=\"reviews--advert--v2\">\r\n      <div class=\"columns is-centered is-vcentered\">\r\n        <div class=\"column is-full-mobile is-3-tablet\">\r\n          <img decoding=\"async\" src=\"https:\/\/www.primemale.com\/static\/frontend\/Roarambition\/Primemale\/en_US\/images\/single-ashwagandha\/ashwagandha-hero-product.png\" alt=\"Prime Male Ashwagandha Product Bottle\" class=\"product ashwagandha-bottle\" style=\"\">\r\n        <\/div>\r\n        <div class=\"column is-full-mobile is-8-tablet\">\r\n          <h3 class=\"has-text-weight-bold is-size-small zmb\"><span class=\"ez-toc-section\" id=\"Prime_Male_Ashwagandha\"><\/span>Prime Male Ashwagandha<span class=\"ez-toc-section-end\"><\/span><\/h3>\r\n\t\t      <p class=\"grey-text is-relative is-marginless is-size-xxsmall\">The Best Cortisol Regulator to Banish Insomnia and Boost Sexual Performance.<\/p>\r\n          <a href=\"https:\/\/www.primemale.com\/ashwagandha#PAS01F0\" class=\"btn btn--redgradient is-uppercase zmb\">Order Now<\/a>\r\n        <\/div>\r\n      <\/div>\r\n    <\/div>\r\n  \n<h3 data-start=\"2682\" data-end=\"2713\"><span class=\"ez-toc-section\" id=\"Tip_4_Supplement_Wisely\"><\/span>Tip #4: Supplement Wisely<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2714\" data-end=\"2973\">Some supplements can support better sleep. <a href=\"https:\/\/www.primemale.com\/articles\/how-ashwagandha-reduces-cortisol\/\">Ashwagandha helps reduce cortisol and stress<\/a>, both major causes of insomnia. Fenugreek has been linked to improved sleep quality. <a href=\"https:\/\/www.primemale.com\/articles\/5-surprising-benefits-of-zma\/\">Zinc, magnesium<\/a>, and <a href=\"https:\/\/www.primemale.com\/articles\/5-surprising-benefits-of-maca\/\">maca root<\/a> are other options that may help.<\/p>\n<h3 data-start=\"2975\" data-end=\"3011\"><span class=\"ez-toc-section\" id=\"Tip_5_Have_a_Pre-Bed_Routine\"><\/span>Tip #5: Have a Pre-Bed Routine<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"3012\" data-end=\"3464\">Once you\u2019ve set a bedtime, create a routine that leads into it. Avoid stimulants and loud, high-energy activities before bed. Instead, do things that relax you. Read a book. Listen to a calming audiobook. Meditate or practise simple breathing exercises. Keep your bedroom at a comfortable temperature. The goal is to spend the 30 minutes before bed in a calm, relaxed state. Get this right, and your sleep quality will improve dramatically over time.<\/p>\n<p style=\"text-align: center;\" data-start=\"3012\" data-end=\"3464\"><a href=\"https:\/\/www.primemale.com\/articles\/ashwagandha-and-sleep\/\">How Ashwagandha Improves Sleep<\/a><\/p>\n<p data-start=\"3466\" data-end=\"3666\"><strong data-start=\"3466\" data-end=\"3481\">Final Word:<\/strong> Sleep is not something you can hack in a night. But by applying these five ways to improve your sleep, you\u2019ll set yourself up for deeper rest, more energy, and better health overall.<\/p>\n\r\n    <!-- ASHWAGANDHA CTA-->\r\n    <style media=\"screen\">\r\n     .reviews--advert--v2 {\r\n       margin-top: 1.5rem;\r\n       margin-bottom: 1.5rem;\r\n     }\r\n     .reviews--advert--v2 .ashwagandha-bottle {\r\n       max-width: 100%; \r\n       width: 100%;\r\n     }\r\n     @media screen and (min-width: 1024px) {\r\n       .reviews--advert--v2 .ashwagandha-bottle {\r\n         max-width: unset;\r\n         width: 130%;\r\n       }\r\n     }\r\n    <\/style>\r\n    <div class=\"columns is-centered\">\r\n      <div class=\"column is-full-mobile is-3-tablet\">\r\n        <img decoding=\"async\" src=\"https:\/\/www.primemale.com\/static\/frontend\/Roarambition\/Primemale\/en_US\/images\/single-ashwagandha\/ashwagandha-hero-product.png\" alt=\"\" class=\"product ashwagandha-bottle\" style=\"\">\r\n      <\/div>\r\n\r\n\t\t\t<div class=\"column is-full-mobile is-8-tablet\">\r\n\t\t\t\t<div class=\"columns is-centered is-multiline\">\r\n\t\t\t\t\t<div class=\"column is-12-mobile is-12-tablet is-12-desktop\">\r\n        \t\t\t\t<p class=\"text-center caps zmb\">\r\n          \t\t\t\t\t<span class=\"is-size-xxl has-text-weight-bold blue\">Tested and Trusted<\/span><br>\r\n          \t\t\t\t\t<span class=\"is-size-xl has-text-weight-bold\">By Over 1 Million Men<\/span>\r\n        \t\t\t\t<\/p>\r\n      \t\t\t\t<\/div>\r\n\t\t\t\t\t<a href=\"https:\/\/www.primemale.com\/ashwagandha#PAS01F0\" class=\"btn btn--redgradient is-uppercase zmb zmt\">Order Now<\/a>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t<\/div>\r\n\t\n","protected":false},"excerpt":{"rendered":"<p>In last week\u2019s email, we looked at the most common dieting mistakes. This week, we\u2019re turning to a topic that can transform your health and energy: sleep. Here are five ways to improve your sleep that will help you feel more rested and perform better in daily life. Five Ways to Improve Your Sleep? Question:<a class=\"moretag\" href=\"https:\/\/www.primemale.com\/articles\/five-ways-to-improve-your-sleep-ask-a-pt\/\">&#8230; Read the full article &raquo;<\/a><\/p>\n","protected":false},"author":16,"featured_media":1706,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[62],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Five Ways to Improve Your Sleep: Ask a PT<\/title>\n<meta name=\"description\" content=\"Here are five ways to improve your sleep, provided by a personal trainer. 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